The 7 Habits of Highly Seasoned Turkey Burgers

 I am fortunate to have an inexpensive source of free-range, sustainably raised turkey, so about 90% of my protein intake involves ground turkey. I eat turkey burgers literally every single day, sometimes twice a day. I never get tired of them, because over the years, I have created lots of seasoning combinations, in addition to the ready-made ones that I buy at Penzey's or Aldi.

Because I'm cooking for one, all recipes are for 4 oz. of ground turkey, though they can easily be double, tripled, etc. depending on how many people are eating. Unless otherwise noted, each recipe has 1/8 tsp. of salt and ¼ tsp freshly ground black pepper. All herbs and spices are dried, except for parsley and cilantro. Onion or garlic are always dried (except in the case of chives or scallions), either powder or minced. Minced onion (aka onion flakes) will not only add flavor, but will also soak up some moisture, resulting in a firmer burger with an pleasant “crust”.

You can also improvise by starting with a base of 1/8 tsp salt, 1/8- 1/4 tsp black pepper and ¼ tsp. onion powder, and add 1/4-1/2 tsp of any single dried herb or spice. You can’t really go too wrong!

I cook the burgers on medium heat with 2 tsp. oil, covered, for 2 minutes on each side, then turning off the heat to let it "coast" for another 2 minutes. 

Italian

½ -3/4 tsp. Italian herb seasoning, preferably one that includes garlic, fennel and sage. If it doesn’t have them, add ¼ tsp fennel, 1/8 tsp garlic powder and a pinch of rubbed sage

1/8 tsp crushed red pepper

Moroccan

½ tsp ground coriander

½ tsp ground cumin

½ tsp paprika

¼ tsp turmeric

1/8 tsp onion

1/8 tsp cinnamon

1 Tbsp finely chopped fresh parsley

1 Tbsp finely chopped fresh cilantro

1 Tbsp toasted pine nuts (optional)

3 chopped olives (optional)

1 tsp. finely chopped lemon zest (optional)

Breakfast Sausage

1 tsp. rubbed sage (packed)

¼ tsp marjoram

¼ tsp thyme

1/8 tsp (scant) crushed red pepper flakes

¼ tsp salt

¼ tsp black pepper

¼ tsp ground fenugreek

1/8 tsp nutmeg

Pinch of ground cloves

1/16 tsp ground ginger

6 drops Stevita brand stevia juice (or equivalent of other brand of stevia)

OR 1 tsp Aldi poultry seasoning, adding the amounts listed above of the spices not in the Aldi blend

Kibbe

¼ tsp onion

1 Tbsp chopped fresh parsley

¼ tsp paprika

¼ tsp ground cumin

1/8 tsp allspice

1 Tbsp toasted nuts: pine nuts, chopped almonds or walnuts (optional)

Stuffing

1 tsp Bell’s poultry seasoning

¼ tsp onion

1/16 tsp celery seed

Gyro

¼ tsp onion

1/8 tsp garlic

1/8 tsp oregano

¼ tsp cumin

1/8 tsp marjoram

1/8 tsp rosemary

1/8 tsp thyme

1/8 tsp nutmeg (scant)

¼ tsp black pepper

¼ tsp salt

2 tsp. chopped parsley, packed

Simplified Gyro

¼ tsp. onion

¼ tsp cumin

1 tsp oregano

½ tsp. grated lemon zest (optional)

Garden Herb

1 Tbsp chopped parsley

1 Tbsp fresh chopped tarragon

3 chives, chopped

A pinch of garlic powder

1 Tbsp toasted pine nuts (optional)

Top with Dijon mustard (optional)

Chili

¼ tsp onion

½ tsp chili powder

¼ tsp ground cumin

1/8 tsp. oregano

Ethiopian

¼- ½ tsp berbere (1/2 tsp. has a bit of a kick) Do NOT use the kind from Penzey’s! Shega Foods in Minneapolis makes the best one

Bratwurst

¼ tsp salt

¼ tsp pepper

5 drops Stevita brand stevia juice (or equivalent amount of other brand of stevia)

1/8 tsp nutmeg

1/16 tsp ground coriander

1/16 tsp onion

1/16 tsp garlic

1/16 tsp (scant) celery seed

Pinch marjoram

¼ tsp ground ginger

Hot Dog

½ tsp. Mitchell Street seasoning (from Penzey’s)

No additional salt or pepper

Top with yellow mustard (optional)

Caribbean

¼ tsp thyme

1/8 tsp crushed red pepper flakes OR 1 jalapeno pepper, seeded and finely minced

¼ tsp onion

1/8 tsp garlic

¼ tsp turmeric

¼ tsp ground cumin

1/8 tsp allspice

Georgian Khmeli- Suneli

½ tsp Khmeli- Suneli blend*

½ tsp onion

*1 Tbsp ground coriander seeds

2 tsp crumbled dried fenugreek leaves (OK without them)   

½ tsp ground fenugreek

1/8 tsp ground cloves

1 tsp dried marigold petals (OK without them)

½ tsp dried mint

½ tsp paprika

1/8 tsp ground cinnamon

¼ tsp ground black pepper

1 tsp dried savory

¾ tsp dried basil

Georgian Svaneti

½ tsp Svaneti seasoning*

½ tsp onion

*this is my modified, salt-free version

½ tsp Penzey’s roasted garlic powder

1 ½ tsp ground coriander seeds

2 tsp ground caraway

½ tsp ground black pepper

½ tsp ground fenugreek

few pinches of cayenne

Simple Cumin

¼ tsp onion

¼ tsp ground cumin

Zatar

1½- 2 Tbsp zatar (blend of thyme, sumac, sesame seeds and other herbs, found at Middle Eastern markets)

¼ tsp cumin

¼ tsp onion

¼ tsp. chopped fresh rosemary (optional)

Holy Land Chicken Spice

1 tsp. Holy Land Chicken Spice

Ras el Hanout

½ tsp Ras el Hanout

¼ tsp onion

¼ tsp salt

Curry Powder

1½- 2 tsp curry powder

¼ tsp onion

Mrs. Dash

¾  tsp Mrs. Dash (or the cheap Aldi equivalent)

¼ tsp salt

Can add ¼ tsp ground cumin to make it taste like something from a Middle-Eastern restaurant

Cabbage Roll

½ tsp Allepo pepper

1/8 tsp. allspice

¼ tsp dried dill weed

¼ tsp onion

Optional: serve with cabbage that has been cooked in onions, smoked paprika, tomato and dill (1 tsp dried). Good with some chopped walnuts tossed in there.

Armenian Kofte

¼ tsp Onion

1/8 tsp Garlic powder

1 Tbsp Fresh mint

1 Tbsp Fresh parsley

1/16 tsp Ground clove

1/16 tsp ground coriander

¼ tsp Ground cumin

Pinch Cinnamon

Pinch Nutmeg

½ tsp Smoked paprika

¼ tsp ground black pepper

1 Tbsp pine nuts (optional)

Penzey’s (for busy days)

½-3/4  tsp of pretty much any Penzey’s spice blend:

Lamb seasoning

Bavarian Seasoning

Mural of Flavor

Balti

Arizona Dreaming

Turkish (good with an additional 1 Tbsp chopped fresh cilantro OR 2 Tbsp. finely chopped bell pepper)

Northwoods

Frozen Pizza seasoning (use ¾ tsp)

Bangkok Blend

Jerk Pork

Simple Fennel Sausage

¼ tsp black pepper

1/8 tsp crushed red pepper

¼ tsp fennel seeds

¼ tsp garlic

Polska Kielbasa

½ tsp Smoked paprika

¼ tsp Dill weed

¼ tsp Garlic

¼ tsp Onion

¼ tsp black pepper

1/16 tsp cardamom

1/16 tsp celery seed

¼ tsp dry mustard

1/8 tsp coriander

2 drops stevia

1/8 heaping tsp allspice

Polska Kielbasa Shortcut

½- ¾ tsp Mrs. Dash

½ tsp. smoked paprika

2 drops Stevita

Herbes de Provence

1 tsp Herbes de Provence

¼ tsp onion

1 tsp sage

pinch red pepper

1/8 tsp garlic

6 drops stevia

Mint Chutney

1 chopped jalapeno or 1/8 tsp crushed red pepper

¼ tsp cumin

1 Tbsp chopped fresh mint

2 Tbsp chopped fresh cilantro

6 chopped chives or 1 chopped scallion or ¼ tsp onion

Pesto

¼ tsp garlic

1 Tbsp shredded fresh basil, packed (or more, to taste)

1 Tbsp pine nuts

School Lunch Maple Sausage

¼ tsp liquid smoke

20 drops stevia

¼ tsp thyme

1/8 tsp red pepper flakes or cayenne

½ tsp ground fenugreek

1 tsp chopped orange zest OR 12 drops orange essential oil

Simple Rosemary

½-¾ tsp chopped fresh rosemary (do not exceed)

¼ tsp onion

1/8 tsp garlic

2 drops stevia

Swedish Meatball

½ tsp minced dried onion

¼ allspice

Faux Lipton Onion Soup Mix

½ tsp dried mushroom powder (Rub with Love brand. Or Eclectic Institute Immune Mushroom POWder)

½ tsp minced dried onion

Turkish Baharat

½ tsp Turkish Baharat seasoning*

¼ tsp onion

* Ingredients:
1 tablespoon ground cinnamon
1 tablespoon ground nutmeg
1 tablespoon ground cumin
1 tablespoon ground coriander
2 tablespoons dried mint, crumbled between your fingers so it’s very fine
2 tablespoons dried oregano, crumbled between your fingers so it’s very fine
1 tablespoon ground black pepper
4 bay leaves, crumbled between your fingers so it’s very fine
1 teaspoon ground fennel
1 teaspoon ground cloves
1 tablespoon ground mustard

Note: The original recipe calls for putting the mint, oregano, and bay leaves in a spice grinder so it’s very, very fine. I didn’t bother; it worked. If I was in a serious cooking mood, I would probably take the time to do it. Totally up to you.

Chai It, You'll Like it!

It's that time of year to create social interactions to distract us from the distinct lack of sunlight. If you'd like to entertain, but don't want to shell out a lot of money to do so, I suggest a simple gathering of your favorite people, featuring a big pot of chai as the star of the show. Snacks optional; you can ask always ask your guests to bring a little something. However, the most important thing is to be together, and the chai is satisfying enough that no one will leave disappointed (just make sure not to have the get-together during a big mealtime). Extra bonus: it makes your entire home smell really, really good.

This recipe makes 6 servings, and it is very easy to double or triple.

2 teaspoons black peppercorns

10 whole cloves

Seeds from 6 cardamom pods

2-inch piece fresh ginger, cut into thin rounds

2 sticks cinnamon 

3 cups cold water

6 bags of black tea (I used Benner tea from Aldi- less than 2 cents a bag!)

5 cups unsweetened milk of choice: almond, coconut, full-fat cow’s, etc. (I used almond milk from Aldi- $2.29 for a half-gallon!)

Stevia to taste (I used 60 drops of Stevita brand)

Combine first 3 ingredients in mortar. Using pestle, lightly crush or bruise spices. Alternatively, you could use a spice grinder for about 1 or 2 seconds. If you have no way to crush spices, don't worry; it will still work.

Add to ginger and cinnamon sticks with 3 cups water in a saucepan; bring to boil over high heat. Reduce heat to medium-low, partially cover pan, and simmer gently 10 minutes. Remove from heat. Add tea bags and steep 5 minutes. Remove tea bags. Add milk. Bring tea just to simmer over high heat. Strain chai into teapot and serve immediately, or return it to the saucepan and keep on the burner at very low heat (use a heavy-bottomed pan for this). Add stevia and stir well, or leave plain for your guests to sweeten to their own liking. 

Cauliflower: Is There Anything It Can't Do?

The answer to that question remains an enthusiastic "No!", at least in my kitchen.

This time of year, I make a lot of chocolate shakes/smoothies, using frozen raspberries to create a thick texture. As much as I love that flavor combination, sometimes I just want a plain chocolate shake, so I had to come up with something else to freeze that would provide that same thickness without adding flavor (or carbs, as did the go-to choice during my pre-Primal eating days, frozen bananas).

Since I have previously enjoyed cauliflower cooked with coconut cream as a dessert, I gave it a try as frozen texture provider in a chocolate shake, and Holy Smokes! To say it exceeded my expectations would be an understatement. For someone who eats dairy ice cream and sugar every day, this might not rev their engine. But if it's been a while since you've consumed those things for any reason, this could make your day. I used a regular blender; no Vitamix required!!

My only suggestion is that you keep the container that held the frozen cauliflower away from your nose as you eat your treat, as the cabbage-y smell may confuse your palate, adding a flavor that isn't in the actual smoothie.

Primal Chocolate Shake
Serves 1-2

2 cups cauliflower florets
1 cup (8 fluid ounces) full fat coconut milk (from a can, not from a carton)
3 tbsp. cocoa powder (preferably NOT Dutch processed)
1 1/2 tsp. vanilla extract
13 drops of Stevita brand stevia*, or to taste

Cook cauliflower (steamed or in a little water) until somewhere between fork-tender and soft. Allow to cool at room temperature, then freeze**.

When you are ready to make the shake, if the cauliflower is rock hard, allow to thaw a little bit at room temperature (about 10 minutes). Add all of the ingredients to a blender. Blend as you would any kind of smoothie. I like to start at a lower speed and gradually ramp it up. If you like to start it on high and keep it there, have at it. 

Blend until the cauliflower is obliterated and the shake is smooth and thick.

Berry Variation

Replace 1 cup of cauliflower with 1 cup frozen strawberries or raspberries
Add 1 tsp. balsamic vinegar



* If using any other brand of stevia, start with a very small amount, and add in tiny increments until it reaches your ideal level of sweetness

** You can also use store-bought frozen cauliflower. No need to cook it beforehand; just thaw for about 5-10 minutes before blending.

Basque in the Glow

I’ve been eating a lot of roasted broccoli lately. The flavor and texture remind me a little of potatoes, and got me thinking about my erstwhile favorite roasted potato recipe, Basque Potatoes, from Farmhouse Cookbook by Susan Hermann Loomis.

What I liked best about the recipe is how the parsley crisps up in the oven, so I usually quadrupled the amount that the recipe called for. Recently, I used the same ingredients to season my roasted broccoli, and the results were very satisfying, especially the crispy parsley.

Even though it is warming up outside, we’ll still have plenty of “Oven Weather” in the next few months, so give it a try before Summer sneaks up on us.

Basque Roasted Broccoli

Adapted from Farmhouse Cookbook by Susan Hermann Loomis

Serves 1-2

1 lb. fresh broccoli, florets and stems

1 bunch parsley, coarsely chopped

3-4 Tbsp. olive oil

1 clove garlic, pressed or very finely minced

¼ tsp. dried thyme

¼ tsp. dried rosemary

1 tsp. sweet (regular) paprika

1/16 tsp. cayenne

1/8 tsp. fine salt

¼ tsp. ground black pepper

Preheat oven to 425 degrees.

Cut broccoli florets into smallish pieces. Cut stems into ½-inch pieces, peeling first if they are woody.

In a good-sized mixing bowl, combine olive oil, garlic, thyme, rosemary, paprika, cayenne, salt and pepper. Add broccoli and parsley and toss until coated.

Spread out the coated broccoli and parsley evenly onto a baking sheet. Use a spatula to scrape out any olive oil that is clinging to the mixing bowl and drizzle it over the broccoli.

Place baking sheet into preheated oven and roast for 25 minutes. Turn off the heat, but leave the baking sheet in the oven for an additional 10 minutes. Remove from oven and serve immediately.

Revising a Childhood Treat

When I was growing up, one of my favorite store-bought treats was a snack cake called a Jim Jam. It was a basic sponge cake topped with strawberry jam and coconut, and my Mom would buy day-old ones for half price at the Bakery Thrift Shop. It’s probably been 38 years since I’ve had one, but every now and then I get a hankering, so I set out to make a Primal-friendly version that also accommodates my own food sensitivities (free of grains, legumes, sugar, dairy and eggs). I started with the basic muffin recipe from Durga Fuller, adding the Jim Jam elements until I reached the ideal ratios.

Because they require a little advanced preparation, these aren’t a good choice for busy weekday mornings. They are, however, just a bit fancy enough for a birthday breakfast or a Valentine’s treat (what with the red topping and all). It’s an easy recipe to cut in half for smaller households.

Flim Flams

Makes 12

Topping

4 cups whole fresh or frozen strawberries (if using frozen berries, measure before thawing)

4 drops Stevita brand stevia liquid*

Puree berries in a blender. Pour into a small saucepan and cook uncovered on low heat until reduced by about half, stirring occasionally (about 30 minutes). Add stevia and mix in thoroughly. Allow to cool, then store in refrigerator until you make the muffins (can be made the day before). Yields about 2/3 cup.

Muffins

**please note the advanced prep required for the flax egg substitute**

2 cups almond flour/meal

½ tsp. baking soda

½ tsp. salt

½ tsp. cinnamon

½ cup shredded, unsweetened coconut, plus more for topping

¼ cup flax seed meal mixed with ¾ cup water, allowed to sit until thickened (20 minutes-12 hours)

1/3 cup unsweetened almond milk or coconut milk (either from carton or can)

½ cup melted coconut oil

3 tsp. vanilla extract

12 drops Stevita stevia liquid

2 Tbsp. apple cider vinegar

2 Tbsp. coconut flour (optional)

Preheat oven to 375 degrees. Lightly grease 12-cup muffin pan (unless it is non-stick). Mix together almond flour, baking soda, salt, cinnamon and coconut. Add  flax mixture, almond or coconut milk, coconut oil, vanilla extract and stevia. Mix well with whisk or spoon. Add vinegar and mix in quickly and thoroughly. If mixture seems too runny, add a tablespoon or two of coconut flour to absorb some moisture.

Spoon evenly into muffin tins, creating a little concave depression on the top of each. Spread strawberry topping evenly on muffins (about 1 Tbsp. each). Sprinkle additional shredded coconut on top of the strawberry spread.

Place in oven and bake at 375 for 20 minutes. Turn off oven and allow the muffins to continue baking in the still-warm oven for 5 more minutes. Remove from oven and allow to cool for at least 20 minutes and up to 2 hours. With a fork, carefully remove from tins. For maximum specialness, serve on your prettiest little plates.

*As with all of my recipes which call for stevia, if you are using any other brand, add 1 drop or pinch at a time until you reach your own desired level of sweetness.

All's Well That Ends Well

I won’t bore you with the details of the long story of my ill-fated attempt to replicate Pad Thai according to Primal dietary guidelines and my own sensitivities (suffice it to say that without eggs or peanuts, it ain't Pad Thai). I will share with you the single, shining pearl which resulted from the process: a great stir-fry seasoning/condiment. It can turn a humble pile of vegetables into something that tastes like it came from a great Vietnamese restaurant.

Vietnamese Style Stir-Fry Sauce

Adapted from a recipe by Mark Bittman

2 Tbsp. fish sauce (nam pla) with no added sugar (I used Red Boat brand)

2 Tbsp. water

2 Tbsp. rice vinegar

4 tsp. tamarind paste

30 drops Stevita brand stevia (or equivalent of other brand; add a drop at a time to taste)

½ tsp. crushed red pepper

Put fish sauce, water, rice vinegar and tamarind paste in a small saucepan over medium-low heat and bring just to a simmer. Stir in stevia and red pepper and allow to cool.

Here is my favorite simple meal prepared with the sauce:

Simple Cabbage Saute

Serves 1-2

2 Tbsp flavorful fat (preferably poultry fat, but coconut oil will work)

1 lb green cabbage, finely shredded

5 scallions, sliced (both green and white parts)

1 Tbsp. minced ginger

¼ tsp ground black pepper

1 Tbsp. Vietnamese Style Stir-Fry Sauce
1 tsp. toasted sesame oil (optional)

Melt fat in wide skillet over medium-high heat. Add cabbage, scallions ginger and black pepper. Cover for a few minutes to allow vegetables to sweat and soften. Uncover and stir fry until tender, or to your preferred texture. If you like it really tender, you can add a little water or broth, cover and cook for a few minutes, then uncover to allow any excess liquid to evaporate. Add stir-fry sauce and cook another few minutes. Remove from heat, toss with sesame oil (if using) and serve immediately